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F3 Black Swamp | June 20, 2024

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The Smokehouse in Grand Rapids

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Date/Time
Date(s) - 01/16/2021
6:45 am - 7:45 am

Site Q - Smoky

Location
The Smokehouse

Categories


Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.

Smokehouse

Comments

  1. Lonzo

    PAX: Smokey and Lonzo-Q
    Windmills
    Motivators
    Happy song – Squats until the song says Happy then do a burpee.
    Jack webs with horizontal raise – 1 merkin, 4 horizontal raises. 1, 4 then 2, 8, then 3, 12.
    Lonzo version of 12 days of Christmas again because it was fun.
    All with Block
    1) Rifle Carry Block
    2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
    3) one hand on block merkin 2 is 1
    4) Lt Dans
    5) Lunges
    6) Squats
    7) American Hammers
    8) Hello Dollies
    9) Kettle bell swings
    10) Curls and Block Press’s
    11) Bent over rows
    12) Murder Bunnies 12 out and 12 back

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